Side-by-Side Comparison

Figs (Fresh) vs Pomegranate

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fresh whole and halved purple figs with deep pink seeded interior

fruits

Figs (Fresh)

74Calories

0.8Protein

2.9Fiber

2.0Vit C

View Details

fruits

Pomegranate

83Calories

1.7Protein

4.0Fiber

10.2Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-11%

Figs (Fresh)

Figs (Fresh) has fewer calories (energy) (74 kcal vs 83 kcal, 9 kcal less).

Higher Protein

+123%

Pomegranate

Pomegranate provides 1.7 g vs 0.75 g in Figs (Fresh) (+0.92 g, +123%).

Higher Dietary Fiber

+38%

Pomegranate

Pomegranate provides 4.0 g vs 2.9 g in Figs (Fresh) (+1.1 g, +38%).

Higher Vitamin C

+410%

Pomegranate

Pomegranate provides 10.2 mg vs 2.0 mg in Figs (Fresh) (+8.2 mg, +410%).

Comparing per 100 g standard edible portion.

Nutrient

Figs (Fresh)100 g edible portion

Pomegranate100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Figs (Fresh)

74 kcal4% DV

Pomegranate

83 kcal4% DV

Pomegranate provides 83 kcal vs 74 kcal in Figs (Fresh) (+9 kcal, +12%).

ProteinPomegranate higher

Figs (Fresh)

0.75 g2% DV

Pomegranate

1.7 g3% DV

Pomegranate provides 1.7 g vs 0.75 g in Figs (Fresh) (+0.92 g, +123%).

CarbohydratesSimilar

Figs (Fresh)

19.2 g7% DV

Pomegranate

18.7 g7% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of carbohydrates (19.2 g).

Dietary FiberPomegranate higher

Figs (Fresh)

2.9 g10% DV

Pomegranate

4.0 g14% DV

Pomegranate provides 4.0 g vs 2.9 g in Figs (Fresh) (+1.1 g, +38%).

Total FatPomegranate higher

Figs (Fresh)

0.30 g

Pomegranate

1.2 g2% DV

Pomegranate provides 1.2 g vs 0.30 g in Figs (Fresh) (+0.87 g, +290%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

16.3 g33% DV

Pomegranate

13.7 g27% DV

Figs (Fresh) provides 16.3 g vs 13.7 g in Pomegranate (+2.6 g, +19%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Figs (Fresh)

2.0 mg2% DV

Pomegranate

10.2 mg11% DV

Pomegranate provides 10.2 mg vs 2.0 mg in Figs (Fresh) (+8.2 mg, +410%).

Vitamin A (RAE)Figs (Fresh) higher

Figs (Fresh)

7.0 µg1% DV

Pomegranate

0 µg

Figs (Fresh) has higher vitamin a (rae) (7.0 µg vs 0 µg).

Vitamin DSimilar

Figs (Fresh)

0 µg

Pomegranate

0 µg

Both Figs (Fresh) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Figs (Fresh)

0.11 mg1% DV

Pomegranate

0.60 mg4% DV

Pomegranate provides 0.60 mg vs 0.11 mg in Figs (Fresh) (+0.49 mg, +445%).

Vitamin KPomegranate higher

Figs (Fresh)

4.7 µg4% DV

Pomegranate

16 µg14% DV

Pomegranate provides 16 µg vs 4.7 µg in Figs (Fresh) (+12 µg, +249%).

Folate (DFE)Pomegranate higher

Figs (Fresh)

6.0 µg2% DV

Pomegranate

38 µg10% DV

Pomegranate provides 38 µg vs 6.0 µg in Figs (Fresh) (+32 µg, +533%).

Thiamin (Vitamin B1)Similar

Figs (Fresh)

0.06 mg5% DV

Pomegranate

0.07 mg6% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Similar

Figs (Fresh)

0.05 mg4% DV

Pomegranate

0.05 mg4% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Figs (Fresh) higher

Figs (Fresh)

0.40 mg3% DV

Pomegranate

0.29 mg2% DV

Figs (Fresh) provides 0.40 mg vs 0.29 mg in Pomegranate (+0.11 mg, +37%).

Pantothenic Acid (B5)Pomegranate higher

Figs (Fresh)

0.30 mg6% DV

Pomegranate

0.38 mg8% DV

Pomegranate provides 0.38 mg vs 0.30 mg in Figs (Fresh) (+0.08 mg, +26%).

Vitamin B6Similar

Figs (Fresh)

0.11 mg7% DV

Pomegranate

0.08 mg4% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of vitamin b6 (0.11 mg).

Vitamin B12Similar

Figs (Fresh)

0 µg

Pomegranate

0 µg

Both Figs (Fresh) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Figs (Fresh)

1.0 mg

Pomegranate

3.0 mg

Pomegranate provides 3.0 mg vs 1.0 mg in Figs (Fresh) (+2.0 mg, +200%).

PotassiumSimilar

Figs (Fresh)

232 mg5% DV

Pomegranate

236 mg5% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of potassium (232 mg).

CalciumFigs (Fresh) higher

Figs (Fresh)

35.0 mg3% DV

Pomegranate

10.0 mg1% DV

Figs (Fresh) provides 35.0 mg vs 10.0 mg in Pomegranate (+25.0 mg, +250%).

IronFigs (Fresh) higher

Figs (Fresh)

0.37 mg2% DV

Pomegranate

0.30 mg2% DV

Figs (Fresh) provides 0.37 mg vs 0.30 mg in Pomegranate (+0.07 mg, +23%).

MagnesiumFigs (Fresh) higher

Figs (Fresh)

17.0 mg4% DV

Pomegranate

12.0 mg3% DV

Figs (Fresh) provides 17.0 mg vs 12.0 mg in Pomegranate (+5.0 mg, +42%).

PhosphorusPomegranate higher

Figs (Fresh)

14.0 mg1% DV

Pomegranate

36.0 mg3% DV

Pomegranate provides 36.0 mg vs 14.0 mg in Figs (Fresh) (+22.0 mg, +157%).

ZincPomegranate higher

Figs (Fresh)

0.15 mg1% DV

Pomegranate

0.35 mg3% DV

Pomegranate provides 0.35 mg vs 0.15 mg in Figs (Fresh) (+0.20 mg, +133%).

Lipids1 nutrients

Saturated FatPomegranate higher

Figs (Fresh)

0.06 g

Pomegranate

0.12 g1% DV

Pomegranate provides slightly more saturated fat (0.12 g vs 0.06 g).

Nutrient

Figs (Fresh)50 g (1 medium fig (50 g))

Pomegranate174 g (1 cup arils (174 g))

Macronutrients6 nutrients

Calories (Energy)Pomegranate higher

Figs (Fresh)

37 kcal2% DV

Pomegranate

144 kcal7% DV

Pomegranate provides 144 kcal vs 37 kcal in Figs (Fresh) (+107 kcal, +290%).

ProteinPomegranate higher

Figs (Fresh)

0.38 g1% DV

Pomegranate

2.9 g6% DV

Pomegranate provides 2.9 g vs 0.38 g in Figs (Fresh) (+2.5 g, +675%).

CarbohydratesPomegranate higher

Figs (Fresh)

9.6 g3% DV

Pomegranate

32.5 g12% DV

Pomegranate provides 32.5 g vs 9.6 g in Figs (Fresh) (+22.9 g, +239%).

Dietary FiberPomegranate higher

Figs (Fresh)

1.5 g5% DV

Pomegranate

7.0 g25% DV

Pomegranate provides 7.0 g vs 1.5 g in Figs (Fresh) (+5.5 g, +380%).

Total FatPomegranate higher

Figs (Fresh)

0.15 g

Pomegranate

2.0 g3% DV

Pomegranate provides 2.0 g vs 0.15 g in Figs (Fresh) (+1.9 g, +1257%).

Total SugarsPomegranate higher

Figs (Fresh)

8.1 g16% DV

Pomegranate

23.8 g48% DV

Pomegranate provides 23.8 g vs 8.1 g in Figs (Fresh) (+15.7 g, +193%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Figs (Fresh)

1.0 mg1% DV

Pomegranate

17.7 mg20% DV

Pomegranate provides 17.7 mg vs 1.0 mg in Figs (Fresh) (+16.7 mg, +1675%).

Vitamin A (RAE)Figs (Fresh) higher

Figs (Fresh)

3.5 µg

Pomegranate

0 µg

Figs (Fresh) has higher vitamin a (rae) (3.5 µg vs 0 µg).

Vitamin DSimilar

Figs (Fresh)

0 µg

Pomegranate

0 µg

Both Figs (Fresh) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Figs (Fresh)

0.06 mg

Pomegranate

1.0 mg7% DV

Pomegranate provides 1.0 mg vs 0.06 mg in Figs (Fresh) (+0.99 mg, +1798%).

Vitamin KPomegranate higher

Figs (Fresh)

2.4 µg2% DV

Pomegranate

29 µg24% DV

Pomegranate provides 29 µg vs 2.4 µg in Figs (Fresh) (+26 µg, +1114%).

Folate (DFE)Pomegranate higher

Figs (Fresh)

3.0 µg1% DV

Pomegranate

66 µg17% DV

Pomegranate provides 66 µg vs 3.0 µg in Figs (Fresh) (+63 µg, +2104%).

Thiamin (Vitamin B1)Pomegranate higher

Figs (Fresh)

0.03 mg3% DV

Pomegranate

0.12 mg10% DV

Pomegranate provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Pomegranate higher

Figs (Fresh)

0.03 mg2% DV

Pomegranate

0.09 mg7% DV

Pomegranate provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.03 mg).

Niacin (Vitamin B3)Pomegranate higher

Figs (Fresh)

0.20 mg1% DV

Pomegranate

0.51 mg3% DV

Pomegranate provides 0.51 mg vs 0.20 mg in Figs (Fresh) (+0.31 mg, +155%).

Pantothenic Acid (B5)Pomegranate higher

Figs (Fresh)

0.15 mg3% DV

Pomegranate

0.66 mg13% DV

Pomegranate provides 0.66 mg vs 0.15 mg in Figs (Fresh) (+0.51 mg, +337%).

Vitamin B6Pomegranate higher

Figs (Fresh)

0.06 mg3% DV

Pomegranate

0.13 mg8% DV

Pomegranate provides slightly more vitamin b6 (0.13 mg vs 0.06 mg).

Vitamin B12Similar

Figs (Fresh)

0 µg

Pomegranate

0 µg

Both Figs (Fresh) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Figs (Fresh)

0.50 mg

Pomegranate

5.2 mg

Pomegranate provides 5.2 mg vs 0.50 mg in Figs (Fresh) (+4.7 mg, +944%).

PotassiumPomegranate higher

Figs (Fresh)

116 mg2% DV

Pomegranate

411 mg9% DV

Pomegranate provides 411 mg vs 116 mg in Figs (Fresh) (+295 mg, +254%).

CalciumSimilar

Figs (Fresh)

17.5 mg1% DV

Pomegranate

17.4 mg1% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of calcium (17.5 mg).

IronPomegranate higher

Figs (Fresh)

0.19 mg1% DV

Pomegranate

0.52 mg3% DV

Pomegranate provides 0.52 mg vs 0.19 mg in Figs (Fresh) (+0.34 mg, +182%).

MagnesiumPomegranate higher

Figs (Fresh)

8.5 mg2% DV

Pomegranate

20.9 mg5% DV

Pomegranate provides 20.9 mg vs 8.5 mg in Figs (Fresh) (+12.4 mg, +146%).

PhosphorusPomegranate higher

Figs (Fresh)

7.0 mg1% DV

Pomegranate

62.6 mg5% DV

Pomegranate provides 62.6 mg vs 7.0 mg in Figs (Fresh) (+55.6 mg, +795%).

ZincPomegranate higher

Figs (Fresh)

0.08 mg1% DV

Pomegranate

0.61 mg6% DV

Pomegranate provides 0.61 mg vs 0.08 mg in Figs (Fresh) (+0.53 mg, +712%).

Lipids1 nutrients

Saturated FatPomegranate higher

Figs (Fresh)

0.03 g

Pomegranate

0.21 g1% DV

Pomegranate provides 0.21 g vs 0.03 g in Figs (Fresh) (+0.18 g, +596%).

Nutrient

Figs (Fresh)Amount per 100 kcal (135 g)

PomegranateAmount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Figs (Fresh)

100 kcal5% DV

Pomegranate

100 kcal5% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of calories (energy) (100 kcal).

ProteinPomegranate higher

Figs (Fresh)

1.0 g2% DV

Pomegranate

2.0 g4% DV

Pomegranate provides 2.0 g vs 1.0 g in Figs (Fresh) (+0.99 g, +98%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

25.9 g9% DV

Pomegranate

22.4 g8% DV

Figs (Fresh) provides 25.9 g vs 22.4 g in Pomegranate (+3.5 g, +15%).

Dietary FiberPomegranate higher

Figs (Fresh)

3.9 g14% DV

Pomegranate

4.8 g17% DV

Pomegranate provides 4.8 g vs 3.9 g in Figs (Fresh) (+0.88 g, +23%).

Total FatPomegranate higher

Figs (Fresh)

0.41 g1% DV

Pomegranate

1.4 g2% DV

Pomegranate provides 1.4 g vs 0.41 g in Figs (Fresh) (+1.00 g, +247%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

22.0 g44% DV

Pomegranate

16.4 g33% DV

Figs (Fresh) provides 22.0 g vs 16.4 g in Pomegranate (+5.5 g, +34%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Figs (Fresh)

2.7 mg3% DV

Pomegranate

12.2 mg14% DV

Pomegranate provides 12.2 mg vs 2.7 mg in Figs (Fresh) (+9.5 mg, +353%).

Vitamin A (RAE)Figs (Fresh) higher

Figs (Fresh)

9.5 µg1% DV

Pomegranate

0 µg

Figs (Fresh) has higher vitamin a (rae) (9.5 µg vs 0 µg).

Vitamin DSimilar

Figs (Fresh)

0 µg

Pomegranate

0 µg

Both Figs (Fresh) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Figs (Fresh)

0.15 mg1% DV

Pomegranate

0.72 mg5% DV

Pomegranate provides 0.72 mg vs 0.15 mg in Figs (Fresh) (+0.57 mg, +385%).

Vitamin KPomegranate higher

Figs (Fresh)

6.3 µg5% DV

Pomegranate

20 µg16% DV

Pomegranate provides 20 µg vs 6.3 µg in Figs (Fresh) (+13 µg, +210%).

Folate (DFE)Pomegranate higher

Figs (Fresh)

8.1 µg2% DV

Pomegranate

46 µg11% DV

Pomegranate provides 46 µg vs 8.1 µg in Figs (Fresh) (+38 µg, +463%).

Thiamin (Vitamin B1)Similar

Figs (Fresh)

0.08 mg7% DV

Pomegranate

0.08 mg7% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Similar

Figs (Fresh)

0.07 mg5% DV

Pomegranate

0.06 mg5% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Figs (Fresh) higher

Figs (Fresh)

0.54 mg3% DV

Pomegranate

0.35 mg2% DV

Figs (Fresh) provides 0.54 mg vs 0.35 mg in Pomegranate (+0.19 mg, +54%).

Pantothenic Acid (B5)Similar

Figs (Fresh)

0.41 mg8% DV

Pomegranate

0.45 mg9% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of pantothenic acid (b5) (0.41 mg).

Vitamin B6Figs (Fresh) higher

Figs (Fresh)

0.15 mg9% DV

Pomegranate

0.09 mg5% DV

Figs (Fresh) provides slightly more vitamin b6 (0.15 mg vs 0.09 mg).

Vitamin B12Similar

Figs (Fresh)

0 µg

Pomegranate

0 µg

Both Figs (Fresh) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Figs (Fresh)

1.4 mg

Pomegranate

3.6 mg

Pomegranate provides 3.6 mg vs 1.4 mg in Figs (Fresh) (+2.2 mg, +167%).

PotassiumFigs (Fresh) higher

Figs (Fresh)

313 mg7% DV

Pomegranate

283 mg6% DV

Figs (Fresh) provides 313 mg vs 283 mg in Pomegranate (+30.0 mg, +11%).

CalciumFigs (Fresh) higher

Figs (Fresh)

47.3 mg4% DV

Pomegranate

12.0 mg1% DV

Figs (Fresh) provides 47.3 mg vs 12.0 mg in Pomegranate (+35.3 mg, +294%).

IronFigs (Fresh) higher

Figs (Fresh)

0.50 mg3% DV

Pomegranate

0.36 mg2% DV

Figs (Fresh) provides 0.50 mg vs 0.36 mg in Pomegranate (+0.14 mg, +39%).

MagnesiumFigs (Fresh) higher

Figs (Fresh)

23.0 mg5% DV

Pomegranate

14.4 mg3% DV

Figs (Fresh) provides 23.0 mg vs 14.4 mg in Pomegranate (+8.6 mg, +59%).

PhosphorusPomegranate higher

Figs (Fresh)

18.9 mg2% DV

Pomegranate

43.2 mg3% DV

Pomegranate provides 43.2 mg vs 18.9 mg in Figs (Fresh) (+24.3 mg, +129%).

ZincPomegranate higher

Figs (Fresh)

0.20 mg2% DV

Pomegranate

0.42 mg4% DV

Pomegranate provides 0.42 mg vs 0.20 mg in Figs (Fresh) (+0.22 mg, +107%).

Lipids1 nutrients

Saturated FatPomegranate higher

Figs (Fresh)

0.08 g

Pomegranate

0.14 g1% DV

Pomegranate provides slightly more saturated fat (0.14 g vs 0.08 g).

Nutrient

Figs (Fresh)Normalized to 300 kcal (405 g)

PomegranateNormalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Figs (Fresh)

300 kcal15% DV

Pomegranate

300 kcal15% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of calories (energy) (300 kcal).

ProteinPomegranate higher

Figs (Fresh)

3.0 g6% DV

Pomegranate

6.0 g12% DV

Pomegranate provides 6.0 g vs 3.0 g in Figs (Fresh) (+3.0 g, +98%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

77.7 g28% DV

Pomegranate

67.5 g25% DV

Figs (Fresh) provides 77.7 g vs 67.5 g in Pomegranate (+10.2 g, +15%).

Dietary FiberPomegranate higher

Figs (Fresh)

11.7 g42% DV

Pomegranate

14.4 g52% DV

Pomegranate provides 14.4 g vs 11.7 g in Figs (Fresh) (+2.7 g, +23%).

Total FatPomegranate higher

Figs (Fresh)

1.2 g2% DV

Pomegranate

4.2 g5% DV

Pomegranate provides 4.2 g vs 1.2 g in Figs (Fresh) (+3.0 g, +248%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

65.9 g132% DV

Pomegranate

49.3 g99% DV

Figs (Fresh) provides 65.9 g vs 49.3 g in Pomegranate (+16.5 g, +33%).

Vitamins12 nutrients

Vitamin CPomegranate higher

Figs (Fresh)

8.1 mg9% DV

Pomegranate

36.8 mg41% DV

Pomegranate provides 36.8 mg vs 8.1 mg in Figs (Fresh) (+28.7 mg, +355%).

Vitamin A (RAE)Figs (Fresh) higher

Figs (Fresh)

28 µg3% DV

Pomegranate

0 µg

Figs (Fresh) has higher vitamin a (rae) (28 µg vs 0 µg).

Vitamin DSimilar

Figs (Fresh)

0 µg

Pomegranate

0 µg

Both Figs (Fresh) and Pomegranate provide similar amounts of vitamin d (0 µg).

Vitamin EPomegranate higher

Figs (Fresh)

0.45 mg3% DV

Pomegranate

2.2 mg14% DV

Pomegranate provides 2.2 mg vs 0.45 mg in Figs (Fresh) (+1.7 mg, +386%).

Vitamin KPomegranate higher

Figs (Fresh)

19 µg16% DV

Pomegranate

59 µg49% DV

Pomegranate provides 59 µg vs 19 µg in Figs (Fresh) (+40 µg, +211%).

Folate (DFE)Pomegranate higher

Figs (Fresh)

24 µg6% DV

Pomegranate

137 µg34% DV

Pomegranate provides 137 µg vs 24 µg in Figs (Fresh) (+113 µg, +465%).

Thiamin (Vitamin B1)Similar

Figs (Fresh)

0.24 mg20% DV

Pomegranate

0.24 mg20% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of thiamin (vitamin b1) (0.24 mg).

Riboflavin (Vitamin B2)Similar

Figs (Fresh)

0.20 mg16% DV

Pomegranate

0.19 mg15% DV

Both Figs (Fresh) and Pomegranate provide similar amounts of riboflavin (vitamin b2) (0.20 mg).

Niacin (Vitamin B3)Figs (Fresh) higher

Figs (Fresh)

1.6 mg10% DV

Pomegranate

1.1 mg7% DV

Figs (Fresh) provides 1.6 mg vs 1.1 mg in Pomegranate (+0.56 mg, +53%).

Pantothenic Acid (B5)Pomegranate higher

Figs (Fresh)

1.2 mg24% DV

Pomegranate

1.4 mg27% DV

Pomegranate provides 1.4 mg vs 1.2 mg in Figs (Fresh) (+0.15 mg, +12%).

Vitamin B6Figs (Fresh) higher

Figs (Fresh)

0.46 mg27% DV

Pomegranate

0.27 mg16% DV

Figs (Fresh) provides 0.46 mg vs 0.27 mg in Pomegranate (+0.19 mg, +69%).

Vitamin B12Similar

Figs (Fresh)

0 µg

Pomegranate

0 µg

Both Figs (Fresh) and Pomegranate provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPomegranate higher

Figs (Fresh)

4.1 mg

Pomegranate

10.8 mg

Pomegranate provides 10.8 mg vs 4.1 mg in Figs (Fresh) (+6.8 mg, +167%).

PotassiumFigs (Fresh) higher

Figs (Fresh)

940 mg20% DV

Pomegranate

852 mg18% DV

Figs (Fresh) provides 940 mg vs 852 mg in Pomegranate (+87.6 mg, +10%).

CalciumFigs (Fresh) higher

Figs (Fresh)

142 mg11% DV

Pomegranate

36.1 mg3% DV

Figs (Fresh) provides 142 mg vs 36.1 mg in Pomegranate (+106 mg, +293%).

IronFigs (Fresh) higher

Figs (Fresh)

1.5 mg8% DV

Pomegranate

1.1 mg6% DV

Figs (Fresh) provides 1.5 mg vs 1.1 mg in Pomegranate (+0.42 mg, +38%).

MagnesiumFigs (Fresh) higher

Figs (Fresh)

68.9 mg16% DV

Pomegranate

43.3 mg10% DV

Figs (Fresh) provides 68.9 mg vs 43.3 mg in Pomegranate (+25.5 mg, +59%).

PhosphorusPomegranate higher

Figs (Fresh)

56.7 mg5% DV

Pomegranate

130 mg10% DV

Pomegranate provides 130 mg vs 56.7 mg in Figs (Fresh) (+73.3 mg, +129%).

ZincPomegranate higher

Figs (Fresh)

0.61 mg6% DV

Pomegranate

1.3 mg11% DV

Pomegranate provides 1.3 mg vs 0.61 mg in Figs (Fresh) (+0.66 mg, +108%).

Lipids1 nutrients

Saturated FatPomegranate higher

Figs (Fresh)

0.24 g1% DV

Pomegranate

0.43 g2% DV

Pomegranate provides 0.43 g vs 0.24 g in Figs (Fresh) (+0.19 g, +78%).

Figs (Fresh) vs Pomegranate

Figs (Fresh)

Pomegranate

Nutritional Takeaways

Comparison Summary